4 to 5 x 1000m in 5k/10k w/400m jog

Fellow Endorphin Junkies

The weather tomorrow morning will be very nice, with cool temps at 41 degrees and lower humidity at 63%, no chance of rain, and only 1 MPH winds, so you will want to dress a little warmly, and as always you should bring plenty of fluids.

The Thursday Morning DCRRC Track Practice in Arlington will begin at the Yorktown High School track tomorrow at 6:00 AM sharp, with announcements before 6 - so please get there early at about 5:40 on the track to warm up for the workout at 6, which is around the corner from the school, at the intersection of North 28th and Greenbriar streets.

April 4, 2019 – 4 to 5 x 1000m at 5K ("interval") Pace to 10K Pace, w/400m easy jogs in between

Water breaks are important ALL year round, particularly when it will be steamy like tomorrow, so remember to hydrate before, during and after your runs - tomorrow each time we finish at our usual start place!

NOTE: I expect to see your heart rates in the mid to high 80% of Maximum range, but if your rates are higher, you need to slow down!

Stallions: 5:30 to 6:30 Pace, 5 Intervals

Wolf Pack: 6:15 to 7:15 Pace, 5 Intervals

Gazelles: 6:45 to 7:45 Pace, 4 to 5 Intervals

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 4 Intervals

Boston Bound – Last chance for a speed sharpening run, so aim at 5k Pace and depending on your fitness level, consider one less than normal 1000.

Cherry Blossom Bound – Drop at least one interval off what you might usually do and consider 10k pace if you want to be fresh for Sunday.

This week's workout for anyone not racing Boston or Cherry Blossom is a strong speed workout, but given the distance, also and endurance workout, particularly with the wind and rain it will be challenging. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m!

In Coach Rich Club news from Pinch Hitting Coach BG –

Congrats to the TMBC runners at the All Lewis 10-Miler – sorry if I missed you, but only Coach Rich can work the results perfectly!:

Al Lewis 10 Miler

58:51 - Rodrigo Vellon, 6th OAM/3 M 30-34
1:04:12 - Christie Wetzel, 2nd OAF
1:04:28 – Liz Ozeki, 3rd OAF
1:21:01 - Kevin Cunningham, 5th M55-59
1:34:58 - Elizabeth Humphrey, 1st F55-59
1:36:42 – Jill Brasky, 2nd F40-44
1:46:28 – Keith Cunningham the Iron Man, 5th M55-59
1:48:32 – Deborah Margraff, 2nd F60-64

Please consider volunteering for Coach Rich ... The Parkway Classic 10 is coming up on Sunday, April 28. The club will again be manning the water stop at Belle Haven. This is a big event in our local running community and we need your help. Many of you have helped in the past and we hope you will again (assuming you are not running). As always, Rich will be there and we are providing homemade breakfast compliments of his lovely wife Vicki. We need lots of volunteers so please consider signing up to help on the Club website!

Coach Big Guy will be there tomorrow, but Coach Rich is back in the UK!

 

Upcoming Events

Book Club
Sun, Jun 16th, 2019, @4:00pm
DCRRC Hugh Jascourt 4-Miler
Thu, Jun 20th, 2019, @7:00pm
DCRRC Age Handicapped 4-Miler
Thu, Jul 4th, 2019, @8:00am
Board Of Directors Meeting
Thu, Jul 11th, 2019, @7:00pm
Track Championship
Sat, Jul 13th, 2019, @4:30pm
DCRRC Bastille Day 4-Miler
Sun, Jul 14th, 2019, @7:00pm
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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.